?? for runners

T

twosquared

Cathlete
I started the 5k to couch potato back in mid August and was doing well. I had to take a two week break in the middle. I decided to start at the point I left off at which for those of you familar was to run 3 minutes walk then run 5 minutes repeat. Once I started on this, my heart rate seems to be going into the 150's and when I hit the slight incline on my route heads to upper 160's. Before this point when the most I ran was 3 minutes, my heart rate stayed in the mid 140's. I think I am running a little faster which would increase my heart rate, but when I try to slow down to keep it in the mid to upper 140's, it bothers my shins and feet - I feel like I am braking if that makes sense.

My question is, is this normal?? I don't know if taking the break caused me to loose some "fitness" or with the increased time, my heartrate should go higher. I'm 44 if this helps and worked out very regulary up until Jan 2008 (Spin, and cathe cardio and weights). Injury and life stuff and I took off several months.

Running was never my thing and really want to challenge myself to do a 5k. I am enjoying it much more than I ever thought , but want to make sure I am on the right track.

Any words of wisdom will be greatly appreciated.
 
I have often heard runners say that when they try and go slower than usual (like running with someone very slow) it can be hard or hurt. I have found this true occasionally myself. Now though I just run slow!! I am wondering why you want to keep your Heart Rate at a certain rate? I feel running and not hurting is the way to go...:)
 
Thank you for responding. I guess I thought I was supposed to keep my heartrate in the target zones which is 140's to mid 150's. I am not winded at all in the mid 150's. Today because of increased time running, I hit a slight incline for about a block - heartrate went to low 170's - I only looked, because it was the first time I felt winded.

I gave up on the slowing down, because yes, I didn't like the way it felt. I don't run incredibly fast to begin with anyway.

Any words of wisdom on running and training for a 5k would be greatly appreciated.
 
I started running a year ago with the goal of doing a 5K and a 10K. I started doing run/walk intervals using an interval timer. I don't have a heart rate monitor so I don't know what my heart rate is while running.

I'm 47 and before I started running I was doing lots of different workouts ~ cathe dvds, doing crossfit type workouts, kettlebells and attending boot camp workouts. IMO running is different from anything I have ever done. It is also the most challenging thing I have ever done. I have a love/hate relationship with it. As of yesterday, I have done 10 -5Ks, a 8K and a 10K and had different experiences with all of them.

I think you are on the right track and should continue to follow the couch to 5K program. I don't think you should worry too much about your heart rate. You should be running based on how you feel. I run at a pretty good pace but when I get too winded I stop and start walking until my breathing has settled a bit and then I start again. This works best for me.
I try not to worry about numbers too much. I just try to do my best and what feels good.

Keep up the good work and stay the course. Running is a journey and there will be days that you feel great and others where you struggle but the feeling of accomplishment is incredible.

Good Luck!
 
My HR is never within those "zones" that btw aren't related to anything at all; there is nothing other than your conditioning level that dictates what your HR is or should be. The zone charts should not be used to dictate where you should or should not be. (Whatever the HRM companies tell you-- they're trying to make it a sensible formula to sell their products. ;))

Go with how you feel, as others have said. Personally my mom runs about 2min/mile slower than I do so running with her is TORTURE for me. ;)

Keep in mind your HR should increase as your incline increases; do pay attention to how quickly it returns as you level out. For me, I've been running for years and when I do interval work (sprints or hills) it stays up the whole time with only slight slowing in between. I guess that means more Imaxes for me! ;)
 
I typically used a HRM when running and because you are continually exerting yourself I have found that it does stay quite high. After the first mile or so it seems to steady and my breathing feels very comfortable.

ITA with going on how you feel, like the inclines and sprints will get you up high and then when you get back to a moderate pace it will give you a "rest" and you'll drop down a bit.

I look at it in a comparison way: if I was doing IMax 2 or 3 blasts for an hour straight I'm sure my HR would stay up there. Running never gives your body a break (unless you walk) so it does make sense it would be a little higher intensity say vs. a step routine or a IMax where you have the recovery periods in between.
 
Thank you all for responding and for the encouragement. I was doing spin for two years and it is so heart rate focused. I ran this morning my longest yet 5 jog, 3 walk repeat 2x more and it was great. I'm just going to listein to my body and perceived excertion. I hope to run a 5k next spring and maybe a half marathon someday.
 
Hi there,
First, great job on your run this morning!!!

I'm 45 and find that my heartrate is alot higher with running than any other type of cardio. My "slow" long run heartrate is 158 bpm and my race day heartrate is usually 168-170 bpm. I think your heartrate can probably go higher if you're feeling comfortable and not breathless. Sometimes your perceived exertion is a better indicator until you can get a better gauge of where your heartrate should be.

Also, as your running endurance improves...so will your heartrate. ;)

Kathy
 
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